Quake3World

kinda...

k here it is. This was second set so wasn't as strong here (i accidentally hit record twice during first set so it didn't record). Did 12 clean reps on the first set.

Looks like I'm cheating a bit with right leg - next time will focus on keeping that foot still.

Angle isn't ideal - can't see my upper body - but the weight is coming up to my chest.

http://www.vimeo.com/7229217

p.s. this was lowest quality setting - samsung HMX-U10

k u should have done a side view...couldn't tell shit from that...also u sure that wasn't john stamos lifting there? i couldn't tell...

Chicken legs.

thats why i think it might be john stamos...

yea i'll try to get a better angle next week. legs are smaller proly because i haven't done squats since august of 2008 due to groin injury. Still strong enough for sports

wtf?

The boss at work owns a crossfit gym in St. Petersburg, FL and has started a mini gym here at work. He posts the day's workout on the whiteboard and me and a couple others do them at lunch. I've only gone the last two days and plan on doing it everyday... but holy fuck it has been a long time since I've done anything... not what I once was, that is for sure but at this rate it shouldn't take long. The reason I stopped working out many months ago was from overtraining with improper form (super wide grip pullups was wrecking my shoulder, and non-kip muscle ups was wrecking my elbow (both on left arm, lots of constant pain)). Now they are healed so I'm back at it.

Every workout starts with the same warmup, 3 rounds of: stretching, 10 situps, 10 pullups, 10 pushups, 10 squats.
Of course, that is taking a bit out of me and whenI start the actual workout I'm already lagging but that's good i guess.

Yesterdays was 400m on the rowing machine at max speed, then 15 kettle bell swings, then 10 knees-to-elbows pullups, and that was for fastest time. Took me 22 minutes lol the fucking rowing sprints killed my ass

today was 5 pullups, 10 pushups, 15 sqauts, for 15 minutes and post how many rounds you did.. managed 9 only because i fucking suck at pushups. Todays made my legs turn into burning jello lol. Had a real big swole going on too.

I bet after a month of this stuff 5 days a week I'll be my former beast self again. And what was real depressing was finding this video on my harddrive and saying damn that was me??

http://www.youtube.com/watch?v=CX3x8N4rct0

no homo?

andyman wrote: Every workout starts with the same warmup, 3 rounds of: stretching, 10 situps, 10 pullups, 10 pushups, 10 squats.
Of course, that is taking a bit out of me and whenI start the actual workout I'm already lagging but that's good i guess.

save the stretching for after the workout or during your off days. Focus on getting your core temperature up (light jog or cycle or something) and then move to dynamic warmups before doing your sets. Stretching can actually be a performance inhibitor.

no homo?...

Okay so it's been 3 weeks of doing these workouts 5 days a week.... I stopped being extremely sore about 10 days ago and am able to do the workouts continuously (like they're designed to be done). Oddly enough (maybe not) I've put on 5 pounds... been weighing in at 181's every morning for the last 5 days or so and I' m betting most of it is in the legs. Everything is coming along well, body is transforming back to it's gnarlyness.

Today was the warmup and then"

400m row
1min rest
800m row
1min rest
1600mrow
1min rest
800m row
1min rest
400m row

did it in 22 minutes. the 1600m section felt like eternity. On the row machine I'm going alllll the way forward and allllll the way back, it fucking wears me out fast.

Since a workout thread is here, I'll just throw it out here:

I'm about 145 pounds atm. I'm looking to put on some weight by the end of the year. What sort of weight goal should I be striving for? Would 165 be overly optimistic?

Some background info:
* Won't be changing my diet too much. I tried eating over 3,5k healthy calories once, I gave up after a week, since it was a pain in the ass to be in a continuous state of eating. Currently at 3 meals a day.
* School and work together, I have 9am-9pm days inside the week, so no gym. I have a set of adjustable 15kg max dumbbells and a sit-up bench at home.
* I'm fit but pretty skinny. My body burns through calories like a cremating oven, I literally eat sweets every day (pack of candy/chips + cake) and I don't put on a pound.

Fucking rotator cuff.

torn ACL

Any plans for surgery?

absolutely

Changed routines a couple weeks ago, I've been getting great results with this:

monday

4 x wide grip chinups and seated rows (supersets)

4 x close grip chinups and bent over rows (supersets)

shoulders

5 x hammer presses and single arm db lateral raises (supersets)

4 x upright rows and shrugs (supersets)

4 x heavy crunches
4 x side bends
4 x standing calves


thursday

5 x incline hammer presses

4 x flat bench and flyes (supersets)

4 x weighted dips and pushups

biceps

4 x incline db curls and tricep pushdowns (supersets)

4 x seated bb curls and closegrip bench press or close grip dips ( supersets)

3 x single arm preacher curls and whatever tricep exercise i feel like
(superset)


abs and calves


saturday

6 x squats and leg extension (supersets)

5 x lunges or leg press

5 x stiff legged deadlifts and hamstring curls (supersets)

and fuck me does it get me sore

Are you increasing the weights for each subsequent set?

I'm still doin the P90X thing, Day 1 I could barely do 10 push ups and about 5 or 6 sit ups, I was really out of shape, I started week 5 yesterday and right now I'm able to do 40 push ups and 25-30 sit ups without any problems. I've noticed a huge difference in strength and energy, not so much in weight, I went from 191 to 183 so far. I've also cut out crap foods like coke and snack food. I work out everyday except sundays...

ToxicBug wrote:Are you increasing the weights for each subsequent set?

No, but last set is a drop-set.

Today was the hardest day since I started... maybe it's because i'm just short on energy today but it was tough for me:

5 rounds for time
30x kettle bell swings (35lbs)
30x Burpees
30x sit ups


hey feedback what's a superset?

A superset is where instead of resting between sets, you do another set of exercises. Then after the second exercise, you rest.

You n00bs make me laugh.

feedback wrote:A superset is where instead of resting between sets, you do another set of exercises. Then after the second exercise, you rest.

ah.... so on that last 5 rounder posted I was doing super super super super super super super super super super super super super super super sets.

Today's put my legs into oblivion (srsly my walking for the next couple hours was just stumbling) and finished off what yesterday had started on my poor little hands:

today, 3 rounds, finished in 24min
25 pullups
100 squats
35 situps

yesterday, 3 rounds but in increasing reps, finished in 46min
20-40-80 squats
20-40-80 pushups
20-40-80 pullups
20-40-80 situps


Tomorrow, 5 rounds for time: and i think i'm going to need gloves for this just so the 70lb bell doesn't fling out from sweaty hands...
800m run
30 kettlebell swings @ 55lbs
30 pullups


It's sad when you start to miss the row machine.